Does creatine damage your kidneys?
No: in healthy adults, creatine at normal doses has not been shown to damage the kidneys. Meta-analyses find no harm to kidney function, and the ISSN found no compelling evidence of harm at up to 30 g a day for up to five years. Creatine does raise blood creatinine, which can mimic a kidney problem on a routine test. See a doctor if you have kidney disease.
- ISSN: no compelling evidence of harm in healthy people taking up to 30 g of creatine a day for up to 5 years.
- Meta-analyses of controlled trials show no kidney damage in healthy users at studied doses.
- Creatine raises serum creatinine, which can mimic reduced kidney function on a routine blood test.
- People with kidney disease or on nephrotoxic medicines should only use creatine under medical supervision.
Does creatine harm healthy kidneys?
No evidence says it does. A systematic review and meta-analysis of creatine and renal function (de Souza e Silva and colleagues, Journal of Renal Nutrition) found no kidney damage in healthy users at studied doses, and the ISSN position stand concludes there is no compelling evidence of harm in healthy people at up to 30 g a day for up to five years. The usual maintenance dose is only 3-5 g a day. Evidence level: strong for healthy adults.
Why do some blood tests look worse after starting creatine?
Creatine is slowly converted in the body to creatinine, a waste product that doctors use to estimate kidney function (eGFR). Taking creatine therefore raises serum creatinine without any change in how well the kidneys work. A person who takes 5 g a day can show a creatinine result that looks borderline, and an unwary clinician may suspect kidney disease.
If you take creatine:
- Tell your doctor or the lab before any blood test.
- Ask about a cystatin C-based estimate if kidney function needs a clear answer, because cystatin C is not produced from creatine. Your doctor will decide whether it is needed.
- Consider pausing creatine for a short period before a routine kidney check if your doctor asks you to.
Who should not take creatine without medical advice?
- People with kidney disease or reduced kidney function.
- Diabetes with kidney involvement (nephropathy).
- Anyone on nephrotoxic medicines, such as regular high-dose anti-inflammatories (NSAIDs).
- Pregnant or breastfeeding women: there are no human trials, so avoid unless a doctor advises otherwise.
For these groups the issue is not proof of harm from creatine; it is that existing kidney problems change the risk, and a doctor should make the call.
Does a high-protein diet plus creatine strain the kidneys?
Healthy people have not shown kidney harm from high-protein diets either; people with chronic kidney disease should follow medical or dietitian advice. Staying hydrated with normal fluids is sensible. Creatine does not cause dehydration or cramping in studies of athletes training in the heat.
What should you buy if you are worried?
Choose single-ingredient creatine monohydrate rather than a multi-ingredient blend: it is the form behind the safety research, and fewer ingredients means fewer unknowns. As of October 2026 such products cost R2.22 to R6.25 per 5 g in South Africa, for example Biogen 500 g at R444.99 (R4.45) and ATP Fitness Micronised 600 g at R500 (R4.17). See the best creatine in South Africa.
What are the other safety questions?
Common worries include hair loss, bloating and the general side effects of creatine. For wider kidney questions with supplements, read supplements and kidney disease in South Africa.
If you notice swelling in your legs or face, much less urine than usual, or blood in the urine, stop taking the supplement and see a doctor promptly.
Products mentioned, with dated prices
| Product | Size | Price | Servings | R per 5 g | Sweeteners |
|---|---|---|---|---|---|
| Biogen Creatine Monohydrate Unflavoured 500 g | 500 g | R445Dis-Chem (listing via PriceCheck), Oct 2026 | 100 | R4.45 | None (unflavoured) |
| ATP Fitness Micronised Creatine Monohydrate | 600 g | R500ATP Fitness shop, Oct 2026 | — | R4.17 | None |
ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs. Read our disclosure.
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Related questions
- What are the side effects of creatine in South Africa?
- Which supplements are unsafe with kidney disease in South Africa?
- How much creatine should you take per day?
- Is whey protein safe for your kidneys in South Africa?
Sources
- de Souza e Silva et al., Effects of creatine supplementation on renal function: systematic review and meta-analysis (J Ren Nutr)
- Kreider et al. 2017, ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (JISSN)
- Antonio et al. 2021, Common questions and misconceptions about creatine supplementation (JISSN)
- Jäger et al. 2017, ISSN position stand: protein and exercise (JISSN)
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “Does creatine damage your kidneys?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/does-creatine-damage-kidneys/. Plain-text version: /answers/does-creatine-damage-kidneys.md